Saturday 11-5-16

Coach's thoughts on today:

Oh the loathed Turkish Get-up...but here's the deal, they rule! It is a great rehab/prehab movement for the shoulder.  It does so much to build stability that everyone should be doing them, that's why we get ours in so often in the Kettlebell Warm-up.  Going heavy is tough though, just make sure you keep your elbow locked and your arm vertical and you should be fine. The 300m row is about 60 seconds worth of work, so hard sprints.

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Strength:20min

  • Turkish Get Up (5-5-5e)

Metcon

  • 3x 300m row